Wednesday 8-10-22
Conditioning:
2 Rounds
EMOM x 3
45 Double Unders
Rest 1:00
EMOM x 3
5 Deadlifts @ 70% of 1RM
Rest 1:00
EMOM x 3
5 Overhead Squats (135/95)
Rest 1:00
Pull-up Accessory Work:
2 Sets
Static Hollow Holds at top, middle, and bottom positions.
*Specifics will be on whiteboard at the gym for all ability levels.
Tuesday 8-9-22
Conditioning:
One the 3:00 x 5
15 Wallballs (20/14)
15 Burpees
*Slowest round is your score.
Pull-up Accessory Work:
3 Sets
12 Banded PVC Lat Pull-downs
12 Weighted Scap Pull-ups(20/14)
Monday 8-8-22
On the 2:00 x 6
Sets 1-2: 2 High Hang Clean Pulls + 1 High Hang Clean
Sets 3-4: 3 Hang Cleans
Sets 5-6: 3 Cleans
Conditioning:
1-2-3-4-5-6-7-8-9-10
Strict Pull-ups
Clean and Jerks (115/85)
Cap 12:00
Saturday 8-6-22
You Go, I Go
AMRAP 20
10 Single Arm Devils Press (50/35)
20 DB Box Step-Overs (50/35)(24/20)
30 AbMat Sit-ups
40 Air Squats
Friday 8-5-22
Mobility
Conditioning:
AMRAP 25
Buy In: 1,000/800 Meter Row
3 Wall Walks
9 Push-ups
9 Toes to Bar
9 Right Leg Pistols
9 Left Leg Pistols
Wednesday 8-3-22
On the 2:00 x 5
5 Bench Press
Conditioning:
4 Rounds
400 Meter Run
100 Meter DB Farmer’s Carry (50s/35s)
20 Single Arm Overhead Lunges (50/35)
Cap 20:00
Pull-up Accessory Work:
2-3 Sets
15 Bent Over DB Rows
Tuesday 8-2-22
Pull-up Active Hollow Hang
3 Sets
RX :60 Hold/ :60 Rest
Scaled :30 Hold/ :60 Rest
On the 2:00 x 5
Deadlifts
Conditioning:
AMRAP 15
21 Calorie Row
15 Burpee Box Jump Overs (24/20)
9 Handstand Push-ups
